Wes
Workout of the Day
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
8-10 Handstand Push-ups (push-ups)
1-2 Rope Climbs
60 second L-Sit
Come with a plan…and execute it.
Conditioning
CrossFit Games Open Workout 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155 / 100)
12 Hand Release Push-ups
15 Box Jumps (24 / 20)
Two things you should all sign up for:
1)JumpNRope Double Under Seminar – February 9, at 9 AM here at CFF
2) The CrossFit Games Open
Squatting, Valgus Knees, The Knees-Out Cue & Facebook Coaches – Greg Everett
Molly Metz, one of the worlds best jump ropers, will be the one teaching us double-unders. The video below is her doing 100 consecutive triple unders. Ridiculous.